Exercising enhances any fitness journey and can expedite weight loss. But if your goal is fat loss, then you might need to tweak your workout a bit. Workouts for fat loss differ slightly from a standard exercise pattern in that your goal is twofold; to burn fat and to gain muscle. That’s because science tells us that muscle naturally improves your metabolism so that your body burns more calories from fat throughout the day, not just during a workout.
Check out these 7 workout routines for fat loss that will get you started in the right direction.
Workout #1 – Whole Body Strength Training
Strength training is used to train your muscles to become stronger, which will increase its mass. Muscle tissue burns from 75 to 150 calories per day while fat only burns about 3 calories per day, so building muscle will naturally enhance your weight loss efforts. One example of this workout is to do the series of exercises below for two to three days each week.
Begin with 1 set of each, then 2 sets then 3. Strive to do 10-12 reps of each exercise. Use an intensity that makes it difficult to complete the last rep to get the most gain. Here are the exercises:
· Squats with or without a barbell or dumbbells
· Pushups on the floor, or place your hands on a table or other sturdy surface if this move is new to you
· Lunge by standing straight with feet together and hands on hips, then step forward with your right leg and bend the right knee to lunge, straighten your knee and bring it back to starting position then step forward with the left leg and repeat. This is one rep.
· Burpees are done by standing straight up with feet about shoulder width, then crouch down until your hands are flat on the floor. “Kick” your legs out behind you until you are in a pushup position then return to the crouch position and stand up; this entire sequence in one rep.
· Abdominal crunches, done with hands behind your head, knees bent, shoulders square and face up. Then crunch by moving your head and shoulders about ¼ to ½ inch off the floor, hold for 1 second then relax.
Workout #2 – Walking
That’s right, walking can be its own workout routine for fat loss and can be done by anyone. Often used on its own or as a complement to strength training, walking is one of the easier and most cost-effective exercise routines you can do. Also, walking can mitigate the effects of a slowed metabolism due to cutting calories. And if you walk briskly, you can stretch your body while improving muscle tone at the same time. To build muscle, walk in a hilly area or set your treadmill at an incline for improved fat burning.
Workout #3 – Interval Training
Interval training is done by using an activity like walking, jogging, sprinting or swimming. Using a timer, begin by doing your chosen exercise for 3 minutes at an easy pace to warm up. Then go all out and push yourself. In other words, walk, jog, sprint or swim as fast as you can for 30 seconds then slow down to an easier pace for 2-3 minutes. Continue this pattern until you have completed an entire 20 minutes
Workout #4 – Basic Boot Camp
Set yourself up with a boot camp at home. A bootcamp is a planned set of exercises used for intensity to build muscle and endurance within a set amount of time. Create your own bootcamp by choosing exercises you can do from home and form a plan to follow the routine for five days per week for four to five weeks. You can use weights or not, depending on your goals and current fitness level. Here is an example of a basic boot camp routine for fat loss. Each exercise is done as one set for 10-20 reps:
· Warmup – Begin by gently marching in place for 30-60 seconds then stretch out your muscles
· Squat Combo – Stand with feet apart and hands on your hips, then go into a squat. As you rise back to standing position, push your arms up overhead as you tense your upper arm muscles. Bring your arms down to your hips and squat again. To add intensity, hold dumbbells while doing this.
· Shadow Boxing – Either make fists with your hands or hold a dumbbell in each hand, and stand with your feet a little wider than shoulder width. Bend your elbows and hold your fists by your shoulder area, then bend your knees. Slowly straighten your legs to stand straight and reach with your left hand across your body into a controlled “punch” to the air. Bring your arm back to your shoulder and lower your body by bending your knees again, then as you stand, repeat a “punch” with the other arm.
· Sumo Squats – Stand with your feet wide apart (about 3-4 feet) with your toes pointing outward. Bend your knees and go into a squat by bending at the hips and keeping your back straight and chest out. Lower until your thighs are parallel to the floor then stand up and repeat. You can keep your hands on your hips or bent by your sides and straighten them in front of you, parallel to the floor as you squat to hold your balance. Bring your arms back as you stand up.
· Dumbbell Row – Stand with feet shoulder width apart and hold dumbbells. Bend from your hips forward until your upper body is as close to parallel to the floor as you can get it, and allow your arms to hang straight to the ground while holding the dumbbells. Keep your chest out and your head in line with your spine. Bend both elbows and pull the dumbbells up to your waist, keeping your elbows close to your body. Feel the muscles contract in your back as you pull the weights towards you. Slowly lower the dumbbells to the floor and repeat.
· High Knees Drill – Run in place while bringing your knees up as high as you can. Hold your arms by your side and bend at the elbows, with your forearms parallel to the floor in front of you and palms facing down. Tap each knee with your hand as it comes up.
Workout #5 – Circuit Training
Circuit training combines a series of standard exercises like squats, pushups, dead row lifts and lunges. To turn the series of exercises into circuit training, do light cardio between sets. For example, begin with a set of 12 squats. Normally you should rest for 1-2 minutes then do the next set, however, for this exercise you will do light cardio like walking until your next set. The goal is to burn more calories while you build muscle, which improves your overall ability to burn fat.
Workout #6 – High Intensity Cardio
Customize a high intensity workout just for you. Include 7 exercises that train your whole body with either weights or explosive resistance and do 10 to 15 reps of each exercise. An example would be to begin with 10 reps each of the following: jump squats, pushups, burpees, abdominal crunch, jumping lunges, mountain climbers and end with jumping jacks.
Workout #7 – Rebounding
Rebounding is a workout done by jumping on a mini-trampoline for 10-20 minutes each day. It is great for fat loss because each jump puts stress on all of your muscles to increase strength. At the same time, it forces your lymph to move, which is essential to remove excess fluids that contribute to fat gain. Begin slow by jumping low and pay attention to your body signals. Only use a trampoline designed for exercise and always check with your doctor before you begin any exercise program.
Enjoy weight loss and fat loss with routines that work. Incorporate a healthy diet to enhance your results so you can see the healthy effects of your exercise taking shape. Soon, you will reap the rewards that a workout routine for fat loss has to offer.
